LIFT

LIFT HEAVY

Lifting Heavy is a must, and there are many different ways to achieve it. This will increase strength and lean muscle tissue; decrease body fat and risk of injury; improve movement patterns and physique.

MOVEMENT PATTERNS FOR RESISTANCE TRAINING

The following 8 movement patterns are the foundation for all exercises. These movements represent the basic ways in which we can move weight. Perfecting these patterns is essential.

HORIZONTAL PUSH

In a horizontal push, force is applied away from the face and torso. The shoulder joint undergoes horizontal adduction or flexion, and the elbow undergoes extension. The primary muscles used are the pecs, front delts, and triceps.

HORIZONTAL PULL

In a horizontal pull, force is applied toward the face and torso. The shoulder joint undergoes horizontal abduction or extension, and the elbow undergoes flexion. The primary muscles used are the lats, rhomboids, traps, rear delts, and biceps.

VERTICAL PUSH

In a vertical push, force is applied away from and above the head and shoulders. The shoulder joint undergoes abduction or flexion, and the elbow undergoes extension. The primary muscles used are the delts, traps, and triceps.

VERTICAL PULL

In a vertical pull, force is applied toward the head and shoulders. The shoulder joint undergoes adduction or extension, and the elbow undergoes flexion. The primary muscles used are the lats, traps, and biceps.

SQUAT

In a squat, force is applied away from the pelvis and torso. The hips and knees of both legs undergo extension, and the ankles undergo plantarflexion. The primary muscles used are the glutes and hamstrings (hip ext.), quadriceps (knee ext.), and calves (plantarflexion).

STEP

In a step, force is applied away from the pelvis and torso by the front/working leg. The hips and knees of the working leg undergo extension, and the ankle undergoes plantarflexion. The primary muscles used are the glutes & hamstrings, quads, and calves.

BEND

In a bend, force is applied in an arching pattern around the pelvis. Spinal flexion or spinal extension are the main joint actions. The abs and obliques are primarily responsible for spinal flexion, while the muscles of the lower back (which run the entire length of the spine) are responsible for spinal extension.

ROTATE

In a rotation, force is applied around the spine or midline of the body. Spinal rotation is the main joint action. The primary muscles used are the obliques and lower back muscles.